Benefits of Exercise Balls vs. Office Chairs

While you're typing away at your workplace, would it benefit your body to sit on a bouncy exercise ball instead of a typical office chair? I spoke with Mary Ann Wilmarth, DPT, Chief of Physical Therapy at Harvard University Health Services in Cambridge, Massachusetts, for expert advice.

The research is still out on whether switching your seat boosts your health. For example, one study found that you burn only four more calories per hour when sitting on an exercise ball, rather than a chair. Another study found that it causes more discomfort. That said, it improves your core strength, because you need to use your abs for balance, says Wilmarth, so she still recommends it—as long as you sit on the ball correctly.

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Follow her three key tips:

1.Ease into it: Don't sit on the ball for several consecutive hours on your first try or you'll tire out your muscles and your posture will suffer. Use the ball for no more than half an hour at a time and for no more than one to two total hours per day. Gradually increase your total time on the ball by five minutes a day.

2.Sit properly: Sit toward the front of the ball, not on its center. You should actually sit on an exercise ball the exact same way you sit on a chair. No slouching! Your ears, shoulders, and hips should be aligned. If you must lean forward, don't curve your spine and hunch—lean forward with your hips while maintaining alignment with your shoulders and ears.

3.Pay attention to any pain: If you start to feel pressure or aches in your head, neck, shoulders, or upper or lower back, your posture probably isn't ideal. Sit on the ball in front of a mirror to make sure you're doing it right.

If your pain persists, you may want to consult a physical therapist. For more information, check out Move Forward PT.